Jalapenos are packed with vitamin C, and they also supply meaningful amounts of B vitamins, vitamin A, vitamin E, and small quantities of vitamin K. A single raw jalapeno pepper (about 14 grams) delivers a surprisingly concentrated dose of nutrients for its size, and eating just a couple throughout the day contributes noticeably to your recommended intake of several vitamins.
Vitamin C Is the Standout
Vitamin C is by far the most abundant vitamin in jalapenos. A 30-gram serving, roughly two peppers, contains about 27 milligrams of vitamin C. That’s enough for the USDA to classify jalapenos as an “excellent source,” meaning they deliver 20% or more of the recommended daily amount in a single serving. For context, 27 milligrams is about the same as you’d get from a third of an orange.
Vitamin C supports your immune system, helps your body absorb iron from plant-based foods, and plays a role in producing collagen for skin and joint health. Because your body can’t store large amounts of it, eating vitamin C-rich foods throughout the day is more effective than loading up all at once. Tossing sliced jalapenos on a salad, into salsa, or onto tacos is a simple way to keep topping off your levels.
B Vitamins: B6 and Folate
Jalapenos are a notable source of vitamin B6, containing 0.42 milligrams per 100 grams of raw pepper. That’s roughly 25% of the daily recommended intake for most adults, which is a strong contribution from a food you’re typically eating as a topping or ingredient rather than a main dish. Vitamin B6 helps your body convert food into energy, supports brain function, and is involved in producing the chemical messengers that regulate mood and sleep.
Folate shows up in smaller but still useful amounts at 27 micrograms per 100 grams. That covers about 7% of the daily target. Folate is essential for cell growth and DNA production, making it especially important during pregnancy. While jalapenos alone won’t cover your folate needs, they add to the total when paired with other folate-rich foods like beans, leafy greens, and avocado.
Vitamins A, E, and K
Jalapenos contain beta-carotene, the plant pigment your body converts into vitamin A. This supports eye health, immune function, and skin cell turnover. A 100-gram serving of raw jalapenos provides roughly 10 to 12% of daily vitamin A needs, mostly from carotenoid pigments that also act as antioxidants in your body.
Vitamin E appears in modest amounts. It works as an antioxidant that protects your cells from damage, and while jalapenos won’t rival nuts or seeds as a source, they do contribute. Vitamin K is present in trace quantities, about 1.36 micrograms per pepper. That’s a very small fraction of the 90 to 120 micrograms most adults need daily, so jalapenos aren’t a practical source of vitamin K on their own.
How Cooking Affects These Vitamins
Raw jalapenos retain the most vitamins, particularly vitamin C and the B vitamins. Both are water-soluble, meaning they dissolve into liquid and break down with heat. Boiling peppers causes the greatest losses because the vitamins leach directly into the cooking water. Studies on similar vegetables show vitamin C can drop by roughly 29% or more within 30 minutes of cooking in water.
If you want to preserve the most nutrients, eat jalapenos raw or use dry-heat methods like roasting and grilling, which cause less vitamin loss than boiling or simmering in soup. Quick cooking at high heat, like stir-frying, also helps retain more of the water-soluble vitamins compared to longer, wet-heat methods. Pickling jalapenos preserves some nutrients but typically reduces vitamin C content over time.
How Jalapenos Compare to Other Peppers
Among peppers, jalapenos land in the middle of the vitamin spectrum. Bell peppers, especially red ones, contain significantly more vitamin C per serving because you eat them in larger quantities. A whole red bell pepper can deliver over 150 milligrams of vitamin C. But gram for gram, jalapenos hold their own against many milder varieties.
Hotter peppers like serranos and habaneros tend to have similar or slightly higher concentrations of vitamins, but people eat them in much smaller amounts due to the heat. Jalapenos hit a practical sweet spot: they’re mild enough to eat in meaningful quantities while still delivering a concentrated vitamin profile. Adding even one or two raw jalapenos to a meal meaningfully boosts your vitamin C and B6 intake without requiring you to tolerate extreme spice.